10 tips to avoid sitting this winter

“A good compromise is to limit sitting to no more than two hour intervals. Take a moment to go for a brief walk around the office or at least stand up and stretch for a few minutes,” said Cheryl Jaworski, registered nurse and certified personal trainer.(Photo: Getty Images)

Cold weather makes it easy to want to wrap up in a blanket and veg out on the couch all season, but resisting the temptation to sit for long periods without physical activity can reduce the risk of certain diseases.

“The cardiovascular and respiratory systems are two major areas that can be challenged due to a sedentary lifestyle,” said Cheryl Jaworski, registered nurse and certified personal trainer. “Body movement, even walking, helps promote increased blood circulation and can reduce the risk for developing blood clots and enhance many other physiological components that depend on good blood flow such as the immune system.”

Jaworski said that some experts recommend limiting your sitting time to less than three hours per day. However, this can be difficult for those with jobs that require sitting for longer. “A good compromise is to limit sitting to no more than two-hour intervals. Take a moment to go for a brief walk around the office or at least stand up and stretch for a few minutes,” she said.

Central Wisconsin is overflowing with activities and outdoor fun. With so many local venues that support physical fitness, there’s little reason to fall into a sedentary lifestyle. Consider your recreational options:

Cross-country skiing. This is one of the most effective winter workouts because it uses upper and lower body movement. Rolling and wooded terrain is available from the Ringle Trail to Big Eau Pleine Park Trail and various scenic spots in between. The Nine Mile Forest Recreation Area is a skier’s sanctuary with 20 miles of groomed trails and lights for nighttime skiing.

Skiing and snowboarding. Granite Peak at Rib Mountain State Park is a true geological gem that offers 75 thrilling runs with a level of expertise for the entire family. Although it’s not as intense as cross-country skiing, downhill is still a good calorie burner.

Snowshoeing. If you want to burn significant calories while building strength, balance and endurance, strap on the snowshoes for a total body workout. Rib Mountain State Park has over five miles of trails created specifically for this sport and includes rentals, as does Nine Mile.

Ice skating. You don’t have to know the triple Salchow or toe-loop to glean the benefits of skating. The area has a multitude of well-maintained outdoor rinks and indoor facilities including Greenheck Field House, Marathon Park and Mosinee Recreation Center.

Sledding and tubing. Awaken your senses with a fresh mist of snow in the face while getting an aerobic workout on the uphill climb. Any hill will do, but if full-service tubing piques your interest there’s Sylvan Hill Park that’s complete with tubes, tow ropes, snow making equipment and a chalet.

Curling. Stretch and tone those legs while squatting and sweeping the ice. Joining a curling league or offering to sub can be enough to keep you motivated. Contact Wausau Curling Club for membership details.

Ice Fishing. Living along the Wisconsin River provides easy access to those trophy fish commonly caught here. Between Wausau and Knowlton are over 15 boat landings with access to the river and various lakes where tip-ups can snag musky, walleye and crappie.

Play like a kid. Bundle up and get the family outside to frolic in the snow. Build a snowman, make snow angels or have a snowball fight. Depending up the activity, you can burn anywhere from 200 to 400 calories an hour.

Walking. Get outside and breath fresh air into your lungs or if icy roads slow you down try mall walking at the Wausau Center Mall where the total distance around the inside is four-tenths of a mile. Some local school hallways are also open for after hours walkers.

Join a gym. Many offer promotions with the New Year. Wausau Health & Fitness is one that offers free enrollment, free fitness classes and child care to all new members through the end of January.